The 90-Day Total Transformation Program


 Are You Ready to Finally Reach Your Health Goals?


hocr.300x240.jpg cowisland16-49.jpg


Hi, I’m Chris. A former rowing coach turned health coach.

Back when I was a high school rowing coach, I taught the kids that mindset, hydration and eating healthy, nutritious food was just as important as training hard and getting enough rest. In fact, it was essential for focused, effective training and a speedy recovery.

My goal was to help these young people develop responsibility, commitment and dedication, and to embrace the personal accountability of a rower…lifelong skills that would impact their future endeavors well beyond crew.

Now that I’m retired from coaching crew, I’m offering my services as a health coach for adults. I know that we all want to do better and feel better whether that’s as a parent, a partner, a professional, a boss, as a new Masters athlete, or an experienced veteran. Some can manage to make the necessary changes on their own but, for many, they can’t. They need help. They need someone to hold them accountable and support them as they do the work.

That’s where health coaching comes into play.

Health coaching can get you where you want to go faster, keep you on track when things get bumpy, and help you build strong, healthy habits that will serve you for life.

My journey to health coaching started just as the first COVID lockdown began in April of 2020. Back then, we thought the lockdown might be for a month or so until we could “flatten the curve”. Little did we realize how long it would be before we started to see the light at the end of the tunnel. It’s early January 2021 as I write this, and while the vaccines are on their way, the virus is still raging out of control.

With the pandemic, it became crystal clear that many of our habits, particularly around food, exercise, stress, and self-care were not serving us well at all. But, knowing we want to change and actually doing it are two different things. There are so many questions.

How do you start?

How do keep going when life throws you off course?

Can we really change our habits?

How do we make the change last?

What works and what is hype?

I was determined to use my time at home to start on a new career path as a health coach and get the answers to these questions.

Like many of us, I had been on a health journey of my own as a not-so-young-anymore-rower but I wanted a solid foundation in what works, and why, in order to serve others on their path.

After a lot of research, I chose the Health Coach Institute’s 6-month intensive health coach program. I’m so excited about what I’ve learned and I can’t wait to share it with my clients!


Wouldn’t it be great if you could finally stop the blood sugar spikes and crashes?

What If you knew how to crush the cravings that rule your life?


Imagine the power behind knowing exactly what foods provide energy and which foods take energy away for your unique body and dietary needs?


Wouldn’t it be great to truly enjoy the food you want to eat rather than feeling you have to eat boring “diet” food or skip a meal to keep the calories down?


What if you could enjoy your favorite comfort foods again without beating yourself up for making poor choices night after night?


What if you could celebrate how good your food tastes and have it nourish and serve you?


What if you knew exactly what to eat before a practice, after a row, and on race days to keep your energy high and your body properly fueled?


What if you could get off the diet roller-coaster once and for all.


What if…WHAT you eat, and HOW you eat, became the springboard for a leaner, more toned body, improved athletic performance, sharper focus, better sleep, less stress, and being more mindful at work and more present with your friends, family, and loved ones?


How good would that be?


Well, I’m here to tell you that it is all possible!

After my intensive training and skills lab work with the Health Coach Institute, I now have a science-based, proven health coaching system that has a successful track record with tens of thousands of happy clients.

If you follow the program and execute the steps, with support, guidance and accountability from a trained coach, it works.

It works because it uses the habit change coaching method to slowly - and gently - shift you away from behaviors and beliefs that don’t serve you, to new, healthier habits and mindsets that not only support you, they help you thrive!

And, just like the lessons learned by my high school rowers, these strong, healthy habits will serve you for life.

OK, so by now you may be asking yourself, what exactly is a health coach and what does a health coach do?

Health coaches are experts on human behavior, motivation, and health. They are “change agents” who help their clients set and achieve health goals and build new habits.

How do they do this? Coaches help people discover the “why” behind their desired health change; They empower people as the experts on their own bodies, minds, and circumstances.

Having a health coach is like having a sports coach, a career coach, or a personal trainer - but without all the yelling and screaming!

When you work with a health coach, you’ll get clarity on exactly where you want to go, and why. Then you begin to execute the plan. Your plan. This is not a one-size-fits-all plan but a customized plan created just for you. You’ll learn new, fun techniques each week that you can immediately start putting into daily practice.

As your health coach, I’ll provide accountability, gentle encouragement, loving support, and honest feedback as you progress through your customized program.

Together, we’ll make any adjustments that are needed, and slowly – with easy, manageable baby steps – you’ll start to build new, healthy habits on your path to success.

What seemed impossible soon becomes possible, then it becomes achievable and finally, it becomes an easy part of your new normal as you create strong habits and build on your successes.

Let me also share what health coaching is not.

Health coaching is not another diet plan. It’s not about deprivation, restrictive meal plans, harsh workout routines, or strict rules. It’s not about shaming, intimidation, or judgment either. That approach doesn’t work.

It is about helping you finally achieve the results that you desire, in a supportive, encouraging, uplifting and non-judgmental manner. Together, we create a safe space where you can truly be heard and understood, and where you are in control of the outcome. It’s powerful stuff.


So…How Do You Get Started?

The first step is to schedule a Strategy Call with me that works with your schedule. This is a complementary call that takes 45 minutes to an hour.

During the Strategy Call, we’ll clarify your health goals, uncover what’s stopping you or holding you back from achieving your goals, and craft a personalized, step-by-step plan to get you to your desired results.

There is no pressure and no hard sell. The Strategy Call is really just an opportunity to get to know each other, explore your health concerns, and decide if we’re a good fit.

That said, my program is not for everyone.

I’m looking for clients who are ready to make a change and are willing to do the work. It’s not hard work but it does take determination, commitment, and consistent, intentional effort.

Yes, I'm Ready to Get Started!


Is there a money-back guarantee?

I can’t guarantee that you’ll achieve your goals because so much of that depends on you. I do ask that you give it at least 4 sessions to decide if the program is right for you. If, after 4 sessions, you decide it’s not right for you, just let me know and I’ll refund the pro-rated fee (or cancel the remaining payments if you are on the payment plan.)

I know you’re worth it. You need to decide for yourself if you’re ready and willing to show up for yourself to achieve your health goals.

Right now, I only have a couple new client slots available and I’m sure they will fill fast so if you’re interested, book your Strategy Call soon.

Again, there is no obligation. At the end of the Strategy Call, you’ll walk away with a plan to help you get started on your journey to better health.

During the call, you may decide that health coaching is not right for you, and I’m OK with that. As I said, it’s not for everyone.

You also may decide that health coaching is right for you, but not right now. I get that. Life is complicated. We can always put you on a wait list for when I start taking new clients again.

If you do decide to sign up for the 90-day Total Transformation Program, know that at the end of your 12-week program, you’ll be a stronger, powerful, more vibrant version of yourself with strong, healthy, life-long habits that will serve you for the rest of your life.

So…where do you want to be in three months?


Click Here To Get Started!

Whatever you decide, you’ll come away from the Strategy Call with a plan to move forward, even if it’s not with me.

OK, if you’re still reading this, you may be intrigued but want to know more…here are the specifics.

What exactly is involved in the 90-day program?

The 90-day program includes a 1-hour call, once a week, at the same day and time, for 12 consecutive weeks.

In each session, we’ll start by celebrating your wins and what’s working now.

Then we’ll go over your action steps (homework) from the previous session, discuss any challenges that have come up for you and work through how to overcome them.

Next, you’ll learn a new technique that you can start implementing in your daily life immediately. (We’re looking for some more quick wins here.)

To embed the new learning, we’ll do an experiential exercise together. These exercises are sometimes fun, sometimes deep, and sometimes a bit “out there”, but never boring!

Finally, we’ll set up some new action steps (homework) for you to do before the next session.

There will be handouts and worksheets for each session but it will be curated information targeted specifically to exactly what you need to focus on that week.

I won’t overwhelm you with material and information.

In fact, you might find it too easy at first. That’s the idea…small, incremental steps to get you big results. As we say in health coaching, small hinges swing big doors.

Oh, and there’s a goodie box that will arrive just when you need it most. Who doesn’t love a goodie box?


Ready to get started?

Take the first step and click this link to set up your complementary Strategy Call. Once you’ve booked your call, I’ll email you “next steps” so you’ll know exactly what to expect on the call and what you’ll need to do to be ready to make the most of our time together.

I’m looking forward to getting to know you!

Here’s to your health in 2021!

Get Started Today...Click This Link to Book Your Strategy Call!